Fish vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, cod, Atlantic, dried and salted is higher in more vitamins & minerals
Calories (kcal)
Fish 290
Egg 382
Protein (g)
Fish 62.8
Egg 81.1
Carbs (g)
Fish 0
Egg 7.80
Fat (g)
Fish 2.37
Egg 0
Fiber (g)
Fish 0
Egg 0
Quick answers
Which has more protein?
Egg, white, dried — 81.1g vs 62.8g per 100g.
Which has fewer calories?
Fish, cod, Atlantic, dried and salted — 290 vs 382 kcal per 100g.
Which is more nutrient-dense?
Fish, cod, Atlantic, dried and salted scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Fish | Egg | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 290 kcal | 382 kcal | -24% |
| Macronutrients | |||
| Water | 16.1 g | 5.80 g | +178% |
| Protein | 62.8 g | 81.1 g | -23% |
| Total lipid (fat) | 2.37 g | 0 g | |
| Carbohydrate, by difference | 0 g | 7.80 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.462 g | 0 g | |
| Fatty acids, total monounsaturated | 0.342 g | 0 g | |
| Cholesterol | 152 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 3.50 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.268 mg | 0.005 mg | +5260% |
| Riboflavin (Vitamin B2) | 0.240 mg | 2.53 mg | -91% |
| Niacin (Vitamin B3) | 7.50 mg | 0.865 mg | +767% |
| Pantothenic acid (Vitamin B5) | 1.67 mg | 0.775 mg | +116% |
| Vitamin B-6 — Pyridoxine | 0.864 mg | 0.036 mg | +2300% |
| Biotin (Vitamin B7) | 25.0 ug | 18.0 ug | +39% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 291 mg | 8.40 mg | +3368% |
| Vitamin B-12 — Cobalamin | 10.0 ug | 0.180 ug | +5456% |
| Vitamin A, RAE | 42.0 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 2.84 mg | 0 mg | |
| Vitamin D (D2 + D3) | 4.00 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 160 mg | 62.0 mg | +158% |
| Iron, Fe | 2.50 mg | 0.150 mg | +1567% |
| Magnesium, Mg | 133 mg | 88.0 mg | +51% |
| Phosphorus, P | 950 mg | 111 mg | +756% |
| Potassium, K | 1458 mg | 1125 mg | +30% |
| Sodium, Na | 7027 mg | 1280 mg | +449% |
| Zinc, Zn | 1.59 mg | 0.100 mg | +1490% |
| Copper, Cu | 0.176 mg | 0.114 mg | +54% |
| Manganese, Mn | 0.050 mg | 0.007 mg | +614% |
| Selenium, Se | 148 ug | 125 ug | +18% |
| Other Nutrients | |||
| Energy | 1212 kj | 1598 kj | -24% |
| Ash | 18.7 g | 5.30 g | +252% |
| Total Sugars | 0 g | 5.40 g | -100% |
| Folic acid (Vitamin B9 — synthetic) | 25.0 ug | 18.0 ug | +39% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 25.0 ug | 18.0 ug | +39% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 42.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 140 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 161 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 4.00 ug | — | |
| Vitamin K1 — Phylloquinone | 0.400 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.032 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.321 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.106 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.056 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.215 g | 0 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.053 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.011 g | 0 g | |
| Fatty acids, total polyunsaturated | 0.804 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.018 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.004 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.004 g | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.078 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.011 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.035 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.423 g | 0 g | |
| Tryptophan (EAA) | 0.704 g | 0.999 g | -30% |
| Threonine (EAA) | 2.75 g | 3.68 g | -25% |
| Isoleucine (EAA, BCAA) | 2.89 g | 4.58 g | -37% |
| Leucine (EAA, BCAA) | 5.11 g | 6.84 g | -25% |
| Lysine (EAA) | 5.77 g | 5.51 g | +5% |
| Methionine (EAA) | 1.86 g | 2.79 g | -33% |
| Cystine (conditionally essential) | 0.673 g | 2.10 g | -68% |
| Phenylalanine (EAA) | 2.45 g | 4.74 g | -48% |
| Tyrosine (conditionally essential) | 2.12 g | 3.15 g | -33% |
| Valine (EAA, BCAA) | 3.24 g | 5.16 g | -37% |
| Arginine (conditionally essential) | 3.76 g | 4.41 g | -15% |
| Histidine (EAA) | 1.85 g | 1.83 g | +1% |
| Alanine | 3.80 g | 4.68 g | -19% |
| Aspartic acid | 6.43 g | 8.25 g | -22% |
| Glutamic acid | 9.38 g | 10.8 g | -13% |
| Glycine (conditionally essential) | 3.02 g | 2.84 g | +6% |
| Proline (conditionally essential) | 2.22 g | 3.15 g | -30% |
| Serine | 2.56 g | 5.59 g | -54% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Fish, cod, Atlantic, dried and salted nutrition facts Egg, white, dried nutrition facts Compare other foods →
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